Brain Foods for Brain Health - Boost Brain Health with Good Eats

It's okay, I love the crowd, you're cool and the difference between you and the students is that they are 18-22 years old. You can find out what makes you different after that, but I don't think we'll be much. different, okay, so what I want us all to start thinking about is

brain

health

and I want to take this hour of time that I have and convince you that what you put in really matters and I know you want me to talk about some things. herbs that could help you with your memory, just tell me what to take and I will take it and feel better.

I'm not going to do that until the end. I'll mention a few, but what I want you to say. Try to understand if what you eat matters. If I were to ask any of you what makes a difference in heart

health

. I know you could name some things correctly because everyone is thinking about it. Much of our lives we try. to get our kids to do that, then

brain

food is really real and it does matter, I think it's important that we also consider what happens in terms of what our brain ages are like during gestation, childhood, adolescence , just so we can wrap ourselves. just accept that we cannot stay the same, we are going to age, it is inevitable and over the years, you may know this, as our brain grows and approaches adult weight at the age of six and we eliminate things in the years of adolescence, yeah, their wiring is off if you're wondering and I'm sure you know all about that, uh, and just as we move forward, your peak years and I just chatted with two ladies, Sarah and Peach, right?

Did I do it right, okay? I told him to go into nutrition, don't you think with the name peach? I'm thinking about taking it because your big years of thinking at maximum brain capacity are between 22 and 27 years old. Okay, okay, let's all go and go get something. French fries, but it doesn't, what starts to happen as we move through adulthood and approach old age, our brain changes dramatically and the question is how quickly it's going to change for all of us. Can we do something with our diet to achieve this? change and when we look and I thought I'd show it this way number one, I'm going to raise my hand.

I never got to hula-hoop as a kid and I'm like, oh, I have this to look forward to, how many? Of you are hula-hoop practitioners, did you do it? okay, okay, they're very proud of it, I just couldn't, okay, that's, oh, it's the side of the hip, okay, so this shows you, as far as I can, the different fractions of the IQ test. what we have. our abilities diminish, so that's real and I don't want to get depressed about all the things that happen and discuss in great detail about dementia and Alzheimer's, it's not much at all, but we know what I want to make clear.

The thing is, the rates are increasing dramatically and I know you should know that we are an aging population, but we are seeing that the numbers globally are currently over 35 million and will triple by the year 2050 and what I think is very important It is this change that is happening recently from 1980 to 2010 according to a measure of statistics translated through the CDC, there has been a 55-fold increase in the age-adjusted mortality rate from 55-fold that of Alzheimer's what's happening what the heck is happening and a lot of people I want to think it's due to a toxin in the water or a contaminant and the food and that's an easy answer that we could solve, that really the bigger picture has to do with our style of living. life and how from today we decide to be for the rest of the years, no matter how old we are, so what I would like to do is make us think if there really is a connection between food, the brain and aging, of course , I wouldn't be here if there wasn't one, so we know there is, can we? do something and what we should think about to help stop that decline that is inevitable don't think it's not going to happen although I saw this maybe some of you saw a really fascinating program about the super geniuses albert einstein and I have forgotten the past In that period, who else was part of the program?

But they talked about Albert Einstein's brain and how different it was and you could probably comment much better on that, but you know, given those unusual cases, it's inevitable that our brains will shrink. The neurons will die. and that will have some changes, so we will talk about whether we can slow aging and what interests me most is when we leave this room and you start making food choices based on this knowledge, what are you going to choose? I'm going to take your brain into account. What do you take into account now when you choose

foods

?

You can answer convenience, cost, time. Are we talking about heart health or something? No, it's okay, I'm talking to the wrong people. In the end we will convince you, so we will see a little bit of a diet plan, so let's think, and this is through research carried out with populations for years. Brain research is catching up with what we know about the health of the heart and other organs. in the body, but if we look, we know that keeping the brain active by continually learning things, we know that we exercise, we can debate how many minutes most days of the week you do it, but that is important for blood flow and health of the brain obtain quality.

Sleeping at night is very important and this is again collected through a lot of general health data and we have the plate of food just thrown out there and people talk about eating healthy and maintaining healthy blood pressure and cholesterol levels, but we know specifically that hypertension uh, that there may be some connection to dementia and cognitive decline, so it's important to keep that in mind and lastly, stress can't be

good

, it would be great if we had a stress-free life, not in these times and during we all have different reasons about the things that stress us out so that's collective and maybe in some of the other presentations you went over some of that okay so there's what can affect brain aging let's take a look a look at something you probably know a lot about personally. so they struggle as we age what is the leading cause of death in the US heart attacks cardiovascular disease well if I were to ask all of you what are some of the factors that affect heart health what would I Would they say hypertension lack of exercise obesity? smoking diet, okay, so there is a topic here, we know that exercising most days of the week, again we can debate in time, can help prevent heart disease as well as sleep, a quality diet for sleep, maintaining healthy blood pressure, blood cholesterol, we specifically know that healthy blood glucose levels.

Preventing Type 2 Diabetes and Insulin Resistance Type 1 diabetes is another story, accounting for approximately 5 to 10 percent of people in the US who have diabetes; we're talking about late onset, not so late in our population these days, but that aspect and then stress, so there's some overlap, okay? So the interesting thing about this is I want you to think and let's go over this: eating for a healthy brain. Would you really be surprised if it was so different from eating for a healthy brain? a healthy heart is not okay so we're done we're not going to go through we're going to go through things but there are some differences but I want you to think that it's not that mysterious and I know that people want to fix it and they want to supplement and I want it to be something magical, but The

good

thing is that it's simple, you're in control, you can do some things to help yourself, so what I want us to do before we talk about diet is I want to learn. about type 2 diabetes, and insulin resistance?

That's what we're going to do. It is a somewhat strange term. What are we really talking about? Insulin resistance? Let's go over some basic concepts. I think it will be useful. I know that people with Alzheimer's and dementia have very similar characteristics. People with type 2 diabetes. In fact, with type 2 diabetes, the risk of dementia increases considerably. We see some similarities and if you cringe because I was just diagnosed with that or I know that. I have high blood sugar, let's get it under control, you can take charge, you can do some things that will make a difference for you, we know there are millions of Americans with type 2 diabetes, unfortunately, 40 percent of people are not diagnosed.

Those born right now will develop type 2 diabetes, what does that say about the connection to Alzheimer's and what we will see in the future? A dramatic increase in numbers, so we're going in the wrong direction on this, so I want to talk about how our body metabolizes. carbohydrates, how we process them, don't worry, we're not going to go too deep into this, but I want you to have a visual idea so that when you choose

foods

it makes sense for what's going on inside you, that's how you would classify them. These carbohydrates, apart from reading the word unrefined carbohydrates, would you say they are healthy?

We have whole grain potatoes, some green ones, I don't have everything which is a healthy carbohydrate, some fruit down there and the bananas, these are called unrefined carbohydrates. Not processed, there are some exceptions. I would kick that pasta, but that was the image I was able to get. Well, then there are these. Well, let's pause for a moment. pizzas here cinnamon rolls, I can trust those are my favorite foods. I'll do my best to get one, so just so you know, that was a clue. All of these foods contain some added sugar, but refined grain products, there is a difference.

Let's generalize, there is a difference in the way the body metabolizes them, they both have the same basic molecular unit, a basic sugar unit called glucose, and we're going to look at how it enters the body and what happens when the way it enters no It doesn't work very well, so I want to introduce you to insulin. Insulin is a picture on a monitor in the elementary school hallway. Well, we have a bunch of little kids running around glucose, which is the basic unit of carbohydrates. You ate a bite of pizza. A plate of pasta, a candy or a potato, whatever, and for glucose to enter a muscle cell, a blood cell, other cells in the body, it cannot just enter, it needs insulin to activate the glucose receptor. the cell and say "Hey, I got it." I have some kids that need to come into this room so they can do the work of providing fuel for that cell and if their insulin and their receptor are working well, the door hears the insulin hitting, the glucose comes in and does its job.

For people who have healthy blood sugar control, this is what is happening and if we look at time zero when we eat, we see that their blood sugar levels start in a fasting state below one hundred and they increase in response to eating the insulin is introducing glucose into the cells, that makes sense, okay, so what happens to someone whose insulin is knocking on the door and the recipient doesn't hear it? It does not work well. He is not sensitive to insulin. Not hearing the knock Variety of reasons, we'll talk about diet genetics, other lifestyle factors, so since the receptor doesn't respond, the pancreas, which is the organ responsible for releasing insulin, receives the signal.

Hey, we still have a lot of glucose, a lot of these kids are in the hallway, they're going to be a problem if we don't get them into the cell, so the insulin is working desperately. The cells actually inside think they are starving. They are not getting the energy they are supposed to. because they're telling the brain, hey, eat more in the meantime, you've got all these kids running through the hallways, which is not good, right? None of you, former teachers or current teachers, or parents, or just You know this isn't going to be good, right?

They are wandering around so eventually the pancreas strains and there are a lot of steps I skip but eventually the glucose comes in but we have high blood sugar we have a lot of kids running in the hallway so there's our ordinary level. blood sugar curve here is someone who is insulin resistant and technically becomes a type 2 diabetic and has a higher fasting blood sugar. More kids run through the hallways and then when they eat, he goes upstairs and doesn't come back. to where it should be, so you think, oh, so what? So, I have a lot of kids running down my hallway, let's really think about it, what if you had a bunch of small, nice, well-behaved kids in the hallways, your blood vessels, what?

Do you think it would happen? What would happen in the large and small glasses? What would children do without supervision? They would become rebellious and excess glucose is problematic. They're going to have a good time. They're going to tear up the spray paint on the wallpaper. You are going to damage your blood vessels. Excess glucose is very serious, which is why people with type 1 or type 2 diabetes want to have good blood sugar control because this excess glucose leads to diseases.cardiovascular we know that it causes inflammation a word that we hear only things think about things irritated simply by not being in the calm state that they should be and glucose, as well as many other factors, are related to that, simply in one thing people start They lose blood vessel function, they can lose vision, they lose circulation and limbs and we know what bad things can happen, but we also know that things happen and that blood vessels build up in the brain, so that's important .

Insulin-resistant precursor type 2 diabetes. Type 2 diabetes is very common. It occurs in adolescents and people in their 20s. 30 years. 40. 50. It's not inevitable, you can do something about it and there are a lot of things involved, so I just want to show you a Venn diagram. Here's type 2 diabetes. Many of the symptoms don't worry you too much because of the names, but I just want to point out. It turns out that a lot of times people are obese and have excess body fat like we do. I mentioned high blood sugar levels that if we measure there is a way to get different fluid levels or blood levels or inflammation markers that show that there is a lot of irritation in the blood vessels.

Inflammatory markers we could also look for signs of oxidative stress. I know. It sounds fancy, we're going to talk about antioxidants and understand them better, so keep thinking, what the heck is that? Think about little fires that someone is setting on the carpet or in your books or just ruining things that we don't want that to happen, we know that with altered insulin signaling there are only problems with low levels of antioxidant vitamin C, well, let's see What we see in Alzheimer's disease, we have some characteristic proteins that change and accumulate and there is loss of neurons at those other extremes, but when we put the two together we see many similarities and if we want to get closer to doing something about cognitive decline and the development of dementia and Alzheimer's, we need to do something about type 2 diabetes because if a 40-year-old shows marginally elevated fasting blood sugar in 10 years maybe higher and 20, you know, we go ahead and see that that person maybe in his 70s he would develop dementia and potentially, you know, those are the experts who would define whether it was early or not, but insulin resistance. that insulin is not affected as it is eliminating so many factors, I am just throwing out a few of course genes play a role but it depends on the diet you eat yes excessive carb consumption but there are many other factors things good that might be missing from your diet having a chronic illness inflammation is that funny word, just think again about things that are irritated in your body that we can do things with our diet to calm down the different types of fats different vegetables in your diet.

I know we want to look into supplements, but I want to urge you first, let's talk about diet, exercise, we don't give enough attention to exercise when it comes to this metabolic disorder, correct exercise, actually your body needs less insulin if you exercise routinely, If you go for a walk most days of the week that lasts 30 to 45 minutes, your body's cells will basically absorb the glucose those toddlers get in the classroom with less insulin on board. Sensitivity improves. In fact, in the early stages of insulin resistance. Type 2 diabetes can do something about it. things now let's start talking about food, I have to get there safely and we're here.

What comes to mind when someone talks about a heart healthy diet, there is a plant-based diet, so eating a lot of vegetables is great, anything that is planned in the Mediterranean. Diet that has received a lot of press. I think it's great that you mentioned that the Mediterranean bingo diet is one we know. We have decades of research showing that people, through observational studies, generally eat more plant-based foods, including seafood. I'm going to show more and talk more, so it's like squinting, but it just shows you that you know at the top of the pyramid we have m

eats

and sweets and we're not going to eat a lot of those, very infrequently, sorry, and then as it goes down, you have more frequent consumption, you get olive oil, nuts, fruits and vegetables, and we know that in observational studies we're not putting people on these diets, but saying, hey, you've lived between 10 and 20 years, this group of people has not been eating.

In this way, we see differences in type 2 diabetes. The risk is lower with this diet. The risk of heart disease is lower. And guess what lower risk of dementia and Alzheimer's. raw fish is fine so these are just some of the foods in the mediterranean diet and another health improving diet called dash diet, dietary approaches to stop hypertension and this diet is also plant based it includes sun meat but many servings of fruits and vegetables Both diet plans include a decent amount of fruits and vegetables and a variety of researchers in recent years, not as many years as we have known about the Mediterranean diet and the Dash diet, have come up with the mental diet and I am very lucky that we are at the Mind Institute with this diet.

You know it works well. It is a Mediterranean intervention for neurogenerative delay. This is based on research studies on which particular foods showed the best correlation with decreasing dementia. risk and other markers for the onset of Alzheimer's rather than, oh, it's a Mediterranean diet, that's the way to go. In fact, some of the research showed that really no fruit shows many positive effects except berries, so far, this is where the research is focused. That's interesting, so what I want to do is talk about the mental diet. Let's learn about it. Let's start to see how we can eat those foods.

I'll show you a menu plan and you'll be ready for it. This is a diet we are looking for: we are going to reduce our likelihood of developing or stopping insulin resistance. Type 2 diabetes. It will be good for your heart and good for your brain. Okay, so let's get to what we have in mind. grains now I don't mean eat wheat bread what I mean is eat wheat berries eat these whole grains you go to most grocery stores they sell bags of faro brown rice black rice wild rice that's what I would like The ground grains, even though they are wheat bread and say 100 percent wheat, get into the bloodstream pretty quickly and we know there is evidence that a diet containing a lot of foods that will lead to a rapid release of those little students in the blood vessels can lead to insulin resistance in susceptible people in the future, now this is not difficult and maybe some of you are doing this, eat at least one dark green leafy salad or one steamed vegetable a day.

I know someone, oh, I already do. Okay, okay, maybe you're already serving yourself and at least one other colorful vegetable that day, okay, and we'll talk about why those things are berries at least twice a week and frozen ones are just as good as fresh. , it's okay, don't worry, blueberries are not in season, it's not. big problem, you just freeze them, they are just as good. We will talk about why they are beneficial. At least one ounce serving of nuts per day, so we'll look at things like walnuts, almonds, and pistachios that aren't covered in chocolate.

I'll get the macadamia nuts. I'll get to the chocolate in a bit, but not quite, nor the peanut beans. How many of you are doing this at least every other day? This is the problem that I find that many people are not doing. Doing that, we just stood silently taking notes and black beans are only good in the winter. Okay, that's a good use. We'll talk about how to do it, but can you put beans from a can in a salad? That's pretty easy and counts well, okay, okay, poultry at least twice a week, okay, I know you're all applauding for this, but it's a five-ounce glass and you can't save it for Friday and drinking seven doesn't work.

I always have to say it. to college students that when we talk about what it's like to drink in moderation, they haven't really assimilated it yet, but if they don't like wine, they can drink pomegranate juice or unsweetened dark grape juice, so they still say they have fish compounds at least once. a week, preferably twice, we will talk about the benefits of that, okay, here come the limits, are you ready? I will go over them in detail. It's okay, you have to limit yourself to saturated fats. Choose olive oil instead of margarine or butter. That means other saturated fats. fats, so m

eats

that are high in saturated fat, like beef, we're not going to eat a lot of that cheese, yeah, you're seeing the word cheese, sorry, let's all be sorry, okay, we have to go for fried food.

We'll discuss my theory on how we can work with the cheese limit, but we're trying to look at the type of fat you're eating, the type of fat, and finally, for some people, they have some and less. five times a week, okay, some people do it twice a day, it's very little, no, it's very good for many people. I look at the food logs throughout the day and agree that they are younger people, but they eat something sweet at the same time. every meal and it could be their entire meal and they drink this includes sweetened drinks and everything so it basically limits you to less than 50 grams of added sugar which is a daily value that no one comes close to from what I see that would mean do not sweeten yogurt, things like that, okay, so some of the research there are different people who have looked at diet and cognitive decline, but Dr.

Morris at the time at Rush University looked observationally at people between the ages of 58 and 98. aged between two and ten years. On average, they followed one of these three diets for about five years and what they were interested in was not forcing them to eat something but simply constantly asking them how they followed their eating style to keep track of the different types of foods. Therefore, they were categorized as followers of the Mediterranean diet, which has a lot more fruit, which is different, it's something different than my diet. Same thing with the Dash diet, way more vegetables than it prescribes and they also did a variety of different cognitive assessments over time. period in which they followed them and what is important to keep in mind is that the three diets worked if they followed them very well during the period of time in which they were studying a reduction in the risk of developing Alzheimer's of approximately 50 uh in that group of age, so it's positive, but what? just the mental diet resulted in emphasizing certain foods like you're going to eat fruit, you're going to eat berries, I'm not saying don't eat a banana, but that's what they emphasized, so even if they continued modestly They weren't the best at follow it, so they were in it, but they slipped up like many of us probably would.

They still had a risk reduction. People who followed the Mediterranean diet on the Dash diet who followed it. risk reduction, so it was nice that they weren't watching the outcome of this instead of forcing them to follow a certain plan, so let's go over the groups and talk about what's good about them and the ways that leafy greens You can eat them and maybe you can share your customs. This is where we really start with leafy greens. We live in a spectacular state. We have farmers markets galore. You can get leafy greens here all year round.

You can eat them raw. or steamed, actually, when you cook them, some of the special compounds may better absorb the bioavailability of the intestinal tract. So what's so special about leafy greens? I have photographed here bok choy, broccoli, collard greens, broccoli rabe and what are they. some of your favorite leafy greens kale spinach which one was yours spinach so good charred turnip greens so good arugula anyone anyone disgusting? Well, you guys are just great. I am very excited, students, to turn green. the vegetables have bolos, they roast well, you may lose some of the high heat cooking, some of the loss of some of these protective conditioners.

I would mix it up, I do different things, different days, these leafy greens are rich in antioxidants, what the heck does it do? that means someone is baffled by that word, you're not, you're just like, oh, okay, I'm just going to believe whatever it means, well, okay, it means something very specific within you and what happens, so , vitamin C is an antioxidant. It's a protector, vitamin e, like an elephant, is an antioxidant, I'll get to that again, but the compounds in leafy greens help improve blood flow. Athletes actually grind spinach and turnip greens and drink them or take them in dehydrated form to help their performance. yes, zucchiniIt's also good, it's great, well, let's see what antioxidants are and I'm just going to pick three here, vitamin C, beta carotene on the right and vitamin E, if there was a fire that broke out here, someone was just playing with matches in the back. from behind one of those glucose kids that came in you'd probably run and get a fire extinguisher, because if a fire happened and we left it, oh, no big deal, it could burn, that's good, we're off to a good start, it could spread and we don't want the damage to go somewhere else, we just want to turn it off, think about your body, every cell is a busy kitchen, it has a lot of things, so it's a busy commercial kitchen.

We have a pizza oven and if we could with this data projector it says mitochondria, which is the little pizza oven inside your cell that oxidizes, breaks down carbohydrates and fats to obtain energy, we have to put them in that pizza oven and they come out. the calories that we are able to use the cytoplasm, the actual watery part of our cell is another cooking station and other reactions occur there, in addition to this cooking station, the stir-fry type we almost like fat-soluble things near it, we have a fat-soluble antioxidant called beta-carotene, so if a fire broke out in the pizza oven, we wouldn't want it to damage the rest of the cell, so we need specific dietary antioxidants to help put out the fire, so I've mentioned three very traditional ones that you heard right, we hear about vitamin e, you hear about vitamin C and beta carotene, so there's our fire, we don't want that antioxidant parked in the cytoplasm to spread, water soluble vitamin C, there it is, it will extinguish the molecular . oxidative damage that could cause other problems in your cells and ultimately the blood vessels in your brain and elsewhere, these are just three, there are hundreds in your diet if you eat green foods. green leafy vegetables, berries, other items in your diet, so don't just think about one vitamin C pill.

Oh, I'm covered, I'm covered, I take this vitamin C pill at all, it has hundreds, so a bar, a pill, a nutritional supplement is so inadequate in relation to what real food provides, so I'm going to go back just because I want you to see these leafy greens, they are beautiful, we can't even begin to count all the different compounds found in these leafy greens . They are all green, you might think it's boring, but if you took away the chlorophyll you would see a variety of yellows, oranges and reds because chlorophyll is what we see green, take away that pigment, we see different red, yellow and orange. 400 different keratinoids, of which beta carotene is just one of them, that give color to fruits and vegetables, so there's a lot to have just in that one, so I wanted to spend some time on that, now you need to take another serving of colorful vegetables at least one per day.

What's so good about these? We have the word colored in colors. What do you think? Why would you want to eat colorful vegetables? Why don't you stick with the broccoli that covers both groups? Absolutely good answer, so I see the red onion and the red onion. pepper, all those color compounds that are in large quantities serve as antioxidants, think about where the tomato is growing, we just finished the tomato season here in the yolo area, yes, they are simply delicious, that tomato is baking in the sun, do you think? it has some environmental issues that it absolutely faces and that's why it has protectors on its skin and in its pulp we eat that tomato we get some of those same compounds in us, that's what it's all about, that's why you want that variety of nuts, look at the color here.

You probably don't think nuts are boring, they're not boring, they have a lot of them and especially when you put the skin on them. I'm not suggesting you eat a hazelnut shell, that would be quite dangerous, but the variety is wonderful, so there isn't any. One of the best nuts, don't think you have to go for walnuts or whatever the news says today, okay, sorry, the nutrition world always likes to jump on things, but they contain essential fats from which we will talk about in a moment. moment and phytonutrients, that's another word that we can put as a general term for antioxidants that can have anti-cancer action, can help the blood vessels of the brain, etc., there are many wonderful things there and this is the fruit that is recommended, berries , what do you see the rich and deep anthocyanin blue red purple color?

I say just put a berry in your mouth and don't talk about what's in them, other than they're great for you and we know we call blueberries a super fruit, right? a superfood all fruits and vegetables are great there isn't one that ranks higher than another just enjoy them and remember fresh ones are just as good as frozen ones you strive to have a cup ok so most Of the days you'll want to get it, this is the minimum twice a week, so if you enjoy them, put them in your oatmeal, put them in your smoothie, have them as a snack.

Yes, dried cranberries have some of these compounds, but some are lost in the drying process. Question: Yes, pomegranates and grapes come in more. The category with wine is that there are a different set of flavanols that have that benefit, but they still count and it's pomegranate time. You can put those seeds in your salad, so this is just a bunch of different antioxidants. Beans, what are we doing with the beans? this should be eaten every other day, not depending on the season, you can eat them cold, you can eat them at room temperature, you can eat them in soup, you can put them in a burrito, but not much cheese, sorry lentils, very good, they are super good, We have some. some pictures of them up there so you make a nice lentil soup, that's great, um antioxidants in the colorful beans and we're looking for a cup serving so we have fiber now, I can't time-wise, I'm probably going to go, There's a lot to say that we're still learning a lot about how the foods we eat impact our bacterial profile, the microbiome, and what compounds those bacteria produce, how they affect other cells in the body, and could ultimately impact brain health. information to say that yet, but you can't go wrong by including real foods in your diet that are a good source of different types of fiber, whole grains.

Now this is a bad picture and I want to ask you why it's a bad picture of whole grains, we have some white bread, we have pasta, which is simple, but there are some good products there, so I want you to always look and see if you can go to the store and buy something that is in whole grain form, like brown rice or black rice, those two are great for you, they have different color compounds, there are multi grain packages, you can get what your goal is, the least processed, the better and then you say, oh my God, but it takes an hour to cook farro. or some other whole grain, cook it once a week and then use it.

Have steel cut oats in the morning. All different types of whole grains, so we're looking again at fiber, vitamin E, antioxidants. Could you give me a discussion on heart disease? and we actually mentioned these same elements, well, seafood, this was twice a week according to the research, the mental diet finally settled on at least once a week, a three to four ounce serving, there are some seafood that are higher in what we are looking for. And those are omega-3 fats, which I'm going to spend a little time talking about. I assume you've heard of omega-3 fats, probably more in relation to heart health issues.

He's not my best friend, I think he makes people panic, it's just me, what I consider in the question has to do with contaminants in seafood. I stay away from what I recommend people do is stay away from certain fish, swordfish, the bigger the fish, the more medium fish. he ate the medium fish, he ate the small fish, so there is a concentration of heavy metals in that giant fish, so the yellowfin tuna, the swordfish, hopefully you're not eating shark, okay, so when eating wild salmon there are some ethical issues that some people don't want. consuming something that is not sustainable, but in general smaller fish are great and don't worry, it's okay, people go crazy, it's bigger things, okay, vitamin B12, I don't want us to forget about that, There are reasons why this is not a vegan diet, has anyone noticed?

We include animal products in this, so let's see which omega-3s are very liquid at room temperature. Where do fish live in cold water? Ultimately very cold water, so they need liquid fats to make their body flexible. water if their bodies were made of solid saturated fats they would be stiff as a board in water and that just wouldn't work even if their bodies were made of monounsaturated fats olive oil if you ever put olive oil in the refrigerator and what does it mean ? It hardens so that they cannot have monounsaturated fats, they are healthy for the heart, yes, but they need very liquid fats, so and so, if we look at whale blubber, seal blubber, the same is an important component in cell membranes and other parts of the brain.

In fact, cells are specific, well, higher levels of certain omega 3s could be specifically observed in various parts of the brain. We know that they produce cellular mediators that help improve brain function and that can help calm some of the inflammation that's going on, esp. as neurons age and cell death occurs, in fact, today a study was conducted that analyzes omega-3s administered to an animal model for Alzheimer's and analyzes the clearance of waste products that occur in an animal model of Aged mouse to mimic Alzheimer's disease and the benefits of this fat in the diet Now early humans used to get a lot of omega-3 in their diet.

We have changed our food supply so much by consuming less fish and fewer wild animals. Some of the free-range products you choose that are humanely raised may have a little more. Organic meats and milk may have a slightly different form of omega-3s, but they still have them, it's something to think about, they are much more expensive, but we know that seafood works. I thought I'd show roast turkey because we're close. So far, poultry is a source of lean protein twice a week, it's a source of vitamin B12, so B12 again was in the seafood that was in the poultry, so those are our main ones. protein sources using olives and olive oil, that is the cooking fat.

Because? you have a healthy heart and now we're just going to say brain healthy fats in terms of we know it causes less inflammation and we see the greenish color, we have some olive particles, those plant compounds are in olive oil helping red wine, I know that you were. I'm waiting for this, but I wanted to remind you about the serving size and if you don't like alcoholic red wine, you can opt for red juices that are unsweetened, like very tart pomegranate juice, cranberry juice, or just unsweetened . Red grape juice would work and again we have these color compounds, resveratrol, there are many others that are found in these, so let's see what we have to limit, that's the picture of lard, if you've ever been to the store and you bought that.

Melt that and fry some in butter, so we have to limit it to less than a tablespoon a day, but think of all the places it's found in other foods, I probably never eat that, right? I don't eat well, look. Depending on the label, you may be consuming shortening and this includes trans fats that should be out of our food supply in the next year, two or three, so this also includes animal fats that we would get from beef, so it's rather restrictive, so this means changing those types of solid fats that promote inflammation, irritation and stress the blood vessels and cells of the body for oxidative stress that damages them, this is difficult, one serving is one ounce, yes, you know you'll be giving up butter.

If you can take more, I like that thought. Don't know. I don't know if you could do it. It is rich in saturated fats. I don't want to believe this meaning. I don't think all the research was enough. put this in but let's move on, okay, I think it's important to respect the type of fat that's in it, but I think it's also important to talk about how we're going to deal with this. Well, harder cheeses are better and what we can do is make it look bigger than it is, we can fool ourselves so you can use grated hard cheese twice a week, half an ounce or maybe you can reduce it to a third of an ounce, just sprinkle it on your pasta and you've got the cheese and that's fine, maybe we have to improvise there, but that's the goal and it's because of the type of fat, okay, fried foods for a lot of people he doesn't eat them anymore, butIt is very common fast food. it's very common in terms of the general population, so if you have the opportunity to positively influence someone to not consume as much, our goal is to limit them to less than one serving a week, you know, you go out to dinner.

Yeah, of course. I'll have some of your fries, but you wouldn't have ordered them, but now you're eating them, so it creeps up, it really does and that's again the type of fat that promotes oxidative stress and inflammation within the blood vessels of your brain, okay, refined sugars and that can be in foods that are obvious, we can have refined carbs in the cinnamon roll, bagel and pizza, we want to reduce that intake to less than five times a week, oh, I can do that , Oh no. It's hard it's hard if you write down what you eat and I actually have people who do it now, students.

I see student athletes all the time. I ask them to take pictures of what they eat and email them to me. It's fascinating because when they send me their record, wait. one minute you said you drank milk it really was chocolate milk and you didn't put this side in you know you just forget or you know the picture doesn't lie hopefully that's what they are consuming so that's something we know These refined carbohydrates can lead to insulin resistance and type 2 diabetes in excessive amounts, so this is a big change for many people. Now I'm adding this because what's wrong with this for me?

We haven't mentioned it. I think it's important to mention it and right now the research says that well, maybe a couple of cups can help brain health, maybe not, so I can't say definitively, the research still shows that eating a little less an ounce of chocolate depends on the type of chocolate and it's not just dark, it has to be chocolate, that's the way they process cocoa powder, which is not exposed to alkaline conditions to preserve those wonderful antioxidants, the flavanols that they have. beneficial effects, so we I'm putting up with that, so I tell myself I'm going to continue with those parts of my diet question.

Well, look at the label on cocoa powder, you can do that and there are certainly some companies that have been good at promoting it. That's what they do, they've modified their processing, I'll say our Eminem has done it and he's sponsored a lot of the research, so it's a brand that you know milk or dark chocolate can have a lot more flavanols than you think. you would find. on another brand, okay let's get this going, easy meal plan, we don't have a lot of food here, doesn't mean there can't be other things there, we want to try to stick with that simple start, just make a change. one of the things, so let's take a look.

I just did this for a day. Here is our breakfast and I didn't put amounts because it depends on your activity level. You can eat other foods with these berries and steel cut oats. Adding the kefir, low fat kefir, low saturated fat, it has live bacteria that will add some protein, 11 grams per cup, that's my preference, it's not one of the foods. But it doesn't have any saturated fat, does it? Can people eat that for breakfast? I heard no, okay, okay, how about some bean soup with vegetables for lunch? If it's summer, you don't want soup, we could put beans in our salad, so spinach. salad where a lot of people eat olive oil on top choose a nut it could be hazelnuts but I put nuts it can be anything iced green tea we know that green tea has a variety of different catechins or another group of antioxidants so I'm we just added a little bit of brightness to it so it's not so boring grilled salmon, there's our fish serving wild rice with steamed asparagus with, oh, let's eat a little more nuts because they have a lot of great compounds and I put an amount for wine because I wanted to put a limit on it, it's five ounces, it's fine with your food, it would be preferable for the absorption of those compounds, so I hope it seems doable and while I watch the time up there, I'm going to review the supplements, I want it. to think about this like no, oh I have to follow a plan, this is a lifestyle, we're going to make adjustments, get there when we can, step by step, don't beat yourself up, what would be the step you would start with. if you're not even close to eating this way, add more vegetables and what kind of vegetables are the leafy greens that produce aisle, uh-huh, yeah, add these items and then of course, add them depending, yeah, you can do that, so obviously You can use your creativity, so if you say I eat like this and I'm 75 years old and I can't find my keys, all I can say is, Oh my gosh, I'm glad you eat that way, I don't mean it, en We don't know what would have happened if you didn't eat this way, so the only thing I want to tell you is that you know it's never any age, start with this, any age, make your changes, we want to improve the vascular health of our heart. health, etc., let's finish with some supplements, in case you take omega-3 supplements, that's something you should definitely discuss with your health provider, but there are two main omega-3s, dha and epa, that actually They have a slightly different impact on brain cells than we do.

We are learning more about dha's more aggressive role in perhaps slowing the decline of weight loss and cognitive abilities. Epa has a bigger role in mood disorders and the question for many people is whether they are going to eat seafood routinely and as sources or omega-3 enriched eggs or one of the few other ways you can get this Just came out this month a one year randomized placebo controlled study they received 2000 milligrams of dha 2 grams that's a lot it's not something that's in most pills and it's just that omega-3's are usually a mix with other fats or they gave them 2 grams 2000 milligrams of an omega-6 fat predominantly omega-6 corn oil they measured different, I don't know why that went away but they measured different cognitive parameters using an IQ test there and they looked at the volume of the hippocampus and they found in a year and this is a very compelling story that got a lot of press that dha supplementation significantly improved cognitive function now, before you run out and buy something, it's very expensive.

I want you to talk to your healthcare provider. Omega 3 fats have blood-thinning effects and there is more to the story. We have talked about a wide variety of foods. of a lifestyle, please don't consider one pill to be make or break for you. I know you want to do things that improve your health. I know we all do it or for a loved one, so we know it's important, but this is just one part of the vitamin d picture, you'll notice some of these foods were part of the plan, eliminating cheese, to produce Dairy products were not given much importance in the mental plan, but we know that as a person ages, vitamin D status is an issue for There are a variety of reasons why it is more common as we age because we lose our ability to manufacture it from exposure to sunlight.

Our liver, kidney functions, which are two organs involved in converting simple cholesterol into the active form of vitamin D3. We're just not that good and what we do primarily as we get older, we probably spend more time indoors, probably protecting our skin with sunscreen and clothing, so we generally see this decline. We know that with lower calorie intake, our basal metabolic rate, how many calories we need to exist. It decreases literally every day, but it's two to three percent per decade, so if you look at what you ate in your 20s, we all know we can't eat that way anymore, so it will decrease about three percent when you're 30. math 30 to 40 40 50 50.

So we have to make do with fewer calories or gain a lot of extra weight that we don't want, so it's hard to fit everything into this low calorie intake. Vitamin D deficiency is a big risk. We know it is related to cognitive decline. It is common in older people with dementia. What I would do is review it with your healthcare professional to see if it is appropriate. People argue about the latest low level, less than 50 nanimals per liter, as insufficient. There are many doctors who consider being below 20 insufficient, so review it with someone who may be more up to date.

Okay, vitamin B12 and folate were on the questionnaire. Yes, you need it when you are pregnant. but you need it all the time, green leafy vegetables and vitamin B12 are found in fish, poultry, so this is a diet that provides vitamin B12 and folate. If you follow a vegan diet, you should turn to a supplemental source of vitamin B12, which is not found in plants. products, that's why this diet of mine is animal based what's the story behind vitamin B12 and folate for brain health? There are quite a few things that we know are important in different ways to eliminate a compound that is formed as a result of protein metabolism called homocysteine, it is not.

It is rare for people to have poor intake as we age, there are issues with vitamin B12 level and its associated lack of intake, as well as declining levels due to ageing, is associated with cognitive decline. Studies of supplements do not give such good results in some of them. show a positive effect some of them show negative results what you should take away from this is not that we are confused all the time but maybe there is some synergy with what is in the food and other foods that we don't yet understand that when you eat vegetables of raw leafy greens and the wonderful seafood and you have some whole grains, things are happening, that's why I believe in dietary supplements, that's my focus, I believe in dietary supplements, okay, last thing, memory supplements, I know I couldn't get them.

Get out the door by mentioning them correctly. Do you want to know about them? I don't really have many positive things to say about them, other than you should really review this with your healthcare provider. There are many side effects. club moss interferes with an Alzheimer's medication you take the last thing I read about this I'm not an expert on this I don't want to be it's too crazy you start playing with things like this my feeling is that you're taking it away from food, um, we know that just vitamin e, you start taking a lot of this, you actually run into oxidative damage, they've stopped clinical trials, it's not useful, it's not useful for heart health, where would we get vitamin e in part of the fish, but?

Nuts and whole grains stick to foods now, is there a problem with the multivitamin? No, that fills in the gaps because you may have a lower calorie intake, but don't rely on this as a solution. Side effect of ginkgo biloba. Does anyone know what's pretty? man, a serious blood thinner, you may be on some medications that are for that, don't mention it to anyone, you run into some problems, very serious problems, so I hope you managed to get over this mental diet and feel like I can do this. Of the things I can cultivate with this, you're never too old to start, I would say take a young person and get them going and let them know about insulin resistance and type 2 diabetes, where our population is going in a direction not very good.

We don't restrict it, so I'll take questions. Okay, the question is: do vegetables in the nightshade family, like eggplants and tomatoes, cause inflammation if you eat a bushel of them? I would be worried if you cut up tomatoes and put them in your salad. You like eggplant. It's part of a vegetable stir fry, it's not good at all, I'll say it again, I'll say it again, it's okay, can you eat nuts? If you leave the skin on, the shell should come off. We've established that leaving the skin and nuts on is fine. Walnuts have a higher omega-3 content which is different than fish oil, it is not converted into the same thing as easily but it is still a healthy and beneficial fat, an essential fat to have in the diet, may I know this is can of worms, but can you comment on GMOs and organic versus non-organic?

Well, the question is about GMOs versus organic and non-organic GMOs. A huge can of worms from a research institute where we research GMOs. I think they are safe. I say stop worrying. that we stop putting our energy into that and try to get kids to eat healthy and exercise, teenagers to eat healthy and exercise, and organic, sustainable growth. I believe in that if we can improve and all of us can afford and lower the prices of these things and look for ways to grow them sustainably, there are some small differences in the nutritional value of organic versus conventionally grown, it's not enough to say that it is Well, I won't eat any.vegetables unless they are organic, I absolutely will not eat any type that I can get or fruit. or grains ask about dairy dairy I'm going to add to that question dairy can you eat dairy as part of my diet or what do I think about it?

It is not a featured product, the recommendation is to eat low fat, preferably fat-free. fatty dairy and my emphasis is on getting cultured dairy products, fermented dairy products which, by the way, are very low in lactose. If lactose, the sugar in milk, bothers you, it is not a focus in my diet, it is part of the Mediterranean diet and the Dash diet is not excessive. quantities, but having that as a source of calcium, good quality protein, vitamin b12, it makes sense, but don't go overboard if you say, "Oh, great, I'll have ice cream, that's my dairy, we know it's not full-fat cheese." , or would you go out to eat?" some ice cream a glass of milk skim milk nonfat milk yes, I noticed avocados were missing from your slides and can you mention how you think avocados should be used in your diet?

Okay, avocados, how many like avocados? They're great and they belong, it's just that they were emphasizing olives as monounsaturated fat, one avocado, 320 calories, most come from fat, most monounsaturated, perfectly great, the green one is actually wonderful, uh, it also contains some other antioxidants , now we have to think about that, that's 320 calories. You would use it to top your salad maybe put it on a fish. You know you've roasted something like this. It's not about sitting down for as many things as you want. Obvious stuff, but guacamole, I'll stop there, that's good. oh wait, we have someone there, so if an individual has already been diagnosed with dementia, is this diet helpful in reducing or reversing the diagnosis?

Well, the question is whether eating the mind diet is useful for people who have not been diagnosed with dementia, at all, it is a diet that promotes vascular health reduces problems with insulin sensitivity, insulin resistance and type 2 diabetes, and we know that those things precede dementia, so what one of the studies showed is that even 58-year-old people, when you get to 60, some of those people were followed. For 10 years they started to show signs in that age group, people show signs of cognitive decline, they were fine at 50 or they didn't notice any difference, so I would encourage people to include those foods in their diet to all people that they can eat.

Okay, there it goes with the microphone, so I'm not in charge. My question is: um, raw fish like sashimi, omega-3 is rich in salmon. Do you have anything in common with raw fish, omega-3 is what? easy for the body to absorb. Well, the question is: if you eat raw fish, do you absorb the omega-3s from raw fish as well as you would from cooked fish? The answer is yes, both are the same. Concern about raw fish. Fish is there can potentially be food safety issues and for some people with compromised immune systems or who are pregnant they should avoid raw seafood so that's really the caution okay but it's a big question pick the microphone.

Does brown rice pasta raise your glucose the same way? like a normal pasta, you know how pasta can be made, okay, I'm just acknowledging your question and why are you looking, no, okay, so what she's asking is when you eat a food, how fast do those students run away? down the hallway? how quickly your blood sugar rises, that's called the glycemic index and more correctly, glycemic load, it's a way of measuring how many carbohydrates there are in foods and you might think that anything that's whole wheat has a low glycemic index, it is not true that wheat bread is the same as white bread why because the particles of the finely ground grain are digested as easily as white bread and reach the bloodstream, so what we try to do is that It would be best to eat whole brown rice as it is finely ground.

I don't know the particular glycemic index of rice pasta versus chickpea pasta versus plain pasta, however, as soon as you start putting fiber in that food, you cook some of your brown rice pasta and then you you add some steamed cabbage leaves and some nuts on top and then a piece of grilled fish lowers the glycemic index if you sit down and eat that carbohydrate in isolation, that's all you have, so you should worry about that, but not in a mixed food, okay? Sorry, if less glucose is good for brain health, how about we eliminate carbs almost completely, like on a ketogenic diet?

Well, the question is about and maybe some of you have heard of it. It is the ketogenic diet that eliminates carbohydrates and reduces them to less than 50 to 75 grams per person. day and you're probably saying: what does that mean? We normally consume around 300 grams if you've ever been on a high protein, low carb diet and gotten hungry like you can't even imagine you're It's miserable to be around because you feel like I just need I need some sweets I need something It takes me a few two or three weeks to adapt It is a very interesting program to follow It is very difficult for many people It is not reasonable for children and people, some athletes can follow it.

It can be very beneficial for people with type 2 diabetes. It has some advantages, but it is a challenge for many people. What I would recommend is based on this and this is getting a little more specific. It is based on some of your medical history and genetic profile, it might be an ideal diet for you, for other people it may not be, it may be unnecessary and they could just eat healthy and still include some carbs, this is not an eating plan that is too high in carbohydrates. Not at all, no, what about the mushroom family?

I mean, a lot of mushrooms have a lot of really good nutrients, including some that are really good for the brain, like maybe lion's mane, and what about those? Well, the question has to do with eating elements of the mushroom. family and there is some evidence that lion's mane mushrooms in general have some interesting classic nutrients like potassium, depending on how you grow the mushrooms, it may be one of those sources of vitamin D that people didn't realize they could get Because fungi can produce a precursor to the active form of vitamin D, research with lion's mane has been back and forth.

I wouldn't put your emphasis on well, like that, add it to your diet and enjoy it as part of your meal, that's fine, but focus on a supplement. extract, I would wonder if I don't know the side effects of that particular supplement, what always worries me is that when you take things out of the context of the food it's in, you've lost some of the synergy that may have been there . and that you are overloading your system with that particularly bioactive compound. I have two questions, one question is if you take vitamin B12, can you end up taking too much and causing problems with your body if you take it as a supplement? and my second question is if they told me that if I have thyroid I have thyroid disease and I shouldn't eat a lot of spinach and broccoli and all that, what do you eat instead or are they talking about tons? uh the first question is about vitamin b12, are there risks to taking too much?

It is a water-soluble vitamin. It is unusual, although it can be stored in the liver. Generally everyone, if we include meat and other animal products in our diet, we have about a two-year supply, vegetarians, strict vegans, they don't have much, they need to get a supplemental form and unless you're taking a huge amount, my answer It is no, it is a minimal risk, although if there is a medication that can interfere with a high intake of vitamin B12, I always have to consult with that and that comes down to going to a trained health professional pharmacist, someone who is knowledgeable about the interaction between medications and nutrients as it relates to the thyroid.

Thanks, I forgot about the leafy greens, you'd just have to look. They are generally large amounts and this is one per serving per day so it is not included in every meal so you would probably have to consider that Hi, one thing I didn't hear about is that spices and herbs like cinnamon , maybe in your oatmeal and maybe a little. rosemary and with your poultry, could you talk a little about that place? The question is about herbs. Cinnamon, for example, may be helpful or helpful in moderating the rise in blood sugar at that meal. You actually have to take a lot of cinnamon to make it calm down.

Do that and you probably won't like oatmeal anymore, which is why people take capsules. My feeling again on this is let's look at other things you can do to improve the glucose balance in your body and the action of insulin. Exercises, types of foods you are eating, how much stress do you have? How do you sleep? These factors are very important, in addition to saying that you take cinnamon. Okay, that's like a drop in a bigger bucket of a lot of other things, so, um, roses, fresh herbs, and dried herbs that they contain. antioxidants and they're great to have in the mix and that might help you enjoy beans more if you make a great dish that contains some fresh herbs that you might not otherwise be so excited to eat.

I have heard that there is growing evidence that brain dehydration is a contributing factor to Alzheimer's and dementia. Could you address it? Please, I am not a medical professional in that world. However, I know that the loss of water content in the brain cannot be corrected with better hydration. Older people as they move into their later years may not feel thirst as well and be aware of hydration, which is another cause for concern, but shrinkage of the brain, even though the humidity or content of Brain water decreases, cannot be corrected. With better hydration, it's not like if you just drank ten glasses instead of four, your brain would be before you knew how big you were when you were 27.

It's not good like that, as a person who does it. I don't like vegetables, could you recommend a cookbook or something? Because I go to the farmers market and I just like what the heck and I have no idea how to prepare this stuff. Could you recommend a cookbook or something? Because I don't go to farmers markets, I don't follow the produce style, so okay, will you eat? That is something really very common. People hate vegetables or fruits. How can you help me? Will you eat? I always start with yes. I gave you a carrot, could you eat it well?

But we start with you at least we will take a bite and you will eat the carrot. Could you slice that carrot and put it in a bowl of mixed greens? crossed the line, okay, so you put nuts in it, you take a little olive oil dressing, this is where you experiment, there are wonderful cookbooks, but I have a feeling that given the complexity, you probably like it or like it cooking, it's not good. So how about we go to Trader Joe's, you and I go to Trader Joe's and choose one of the salads and talk about why that salad is a great choice and this one with all these fried noodles is not. a good choice and there you have it, it's already made for you and then you go to the other aisle where there's pumpkin already in a bag and then you look up pumpkin recipes online and you go, okay, I can steam this in the microwave and add to it a little bit of seasoning that you go to get and make pumpkin puree or roasted pumpkin with now Brussels sprouts.

We just advanced a little bit of information online like go to um there are several different sites that have really simple easy recipes for vegetables. Okay, in fact, if you just say an easy recipe and put the vegetable in it, I challenge you to buy a vegetable in the produce aisle, go home and quickly look it up to see what you might need: an onion to go with it and just five ingredients or less, there are many recipes out there that are doable and taste good, can't I tell where the microphone is, can plant foods help restore dopamine loss, can I run it again, ken plant.

Foods help with the loss of dopamine, okay, and the onset of Parkinson's, okay, the question has to do with modifying the diet and the levels of dopamine, a neurotransmitter that is integral to that disease and can compensate for it. I've seen mixed results, so I can't. I can't make a recommendation and although my mother had parkinson's and that was something we worked on that didn't seem to have a consistent impact, yes I heard you say that, I saw it also for steaming or cooking with raw vegetables. Yes, and I thought I heard you refused to fry them.

What happens if you sauté them, quote-unquote, over low heat with, say, canola oil, which is high in omega-3 or something? Okay, absolutely fine, the question is sautéing in a small container. amount of canola or olive oil, both on low heat, okay, what is charring, really high heat is not desirable and someone had asked about something like kale chips, you know, let's make kale taste good , that reallyworks. yeah, not all the time I have, yeah, I'm not against kale chips, it's just that seriously, you guys should sit in my office and listen to people, do you eat leafy greens?

Oh yeah, I have a bag of kale chips, look and that's their green color. intake of green leafy vegetables, so we got to work on that, yes, it is a good snack, but it is not a staple. Can you comment on the apple cider vinegar? Okay, apple cider vinegar pops in and out of media news as a helpful way to lose weight. adjust the ph in your body and I hate to tell you, it's really good as a salad dressing, but it doesn't have those effects on the body, but if you enjoy doing it and you enjoy the taste, that's great, okay, okay, aha.

I'm just curious if you could talk a little bit about eggs, eggs, and coconut oil. Okay, let's start with the coconut oil. Coconut oil is the most saturated fat that exists. It has more saturated fat in its composition than butter fat. It has no essence. which means that there are no essential fats in coconut oil as an extract from a plant, which means that it has some plant particles or small amounts of antioxidants, but as a fat choosing cooking is not a good idea and many people have changed. passing olive oil to coconut oil is a misnomer, it's a paste, it's a solid fat, so I would do that unless you really like the flavor and want to make some cake frosting with it, which is you know , I just wouldn't use eggs, um, they're great.

Foods that are not identified in the mental plan, are part of the Mediterranean diet that we have moved away from just one a day due to cholesterol, because dietary cholesterol for most people does not have an impact on cholesterol in the blood, it's wonderful. Food is one of our few sources, choline yolk, which is important for brain health, so I wouldn't say to include it, but like anything else, you don't want to overdo it, it's a great source of B12 and many others. B vitamins. What about all those other fruits out there, especially those that live in this valley?

Do they fall into the sugar and sweets category or where are we okay? That is a good question. It has sugar, what we're worried about is the added sugar, the added sugar that would go in something obvious like a chocolate bar, but the added sugar that would go in the ketchup that would go in your yogurt, several teaspoons in your flavored yogurt, that's what We're not looking at naturally occurring sugar or fruit, so where do other fruits fit into the mine plan? They are there but they are not identified. You can eat them, but they have not been identified as having a specific effect on delaying cognitive decline.

Ultimately, in the long term, I think other fruits will be brought into the mix to the extent that they are identified as potentially beneficial antioxidants. Fruit very good food. I see that people, however, excluding vegetables, have many pieces of fruit and ultimately that should be. it changes because there are other nutrients and vegetables that you don't get in fruits absolutely yes, yes, yes, and then you could put some berries in it too if you haven't eaten a lot of berries that week, so about the egg you said not to be excessive. for example, how many per day would be normal or a reason, how many eggs, yes, per day, one egg has about six to seven grams of protein, two eggs, then 12 or so and you're looking at about 15 to 20 grams of protein per meal for for most people in their adulthood, having two eggs at a meal and that either during the day to get other types of protein sources and variety in your diet, that's really important, I wouldn't do it and I have athletes They come in and literally eat a dozen eggs and it's a problem, it really isn't because it's an inexpensive source of high-quality protein for them, but I'm not pointing the finger at you if you come in and have a dozen eggs for breakfast, I would say.

Hey, what else is there? you're eating, let's change some of those eggs that would be more worrying. I have a question because my cognition is declining. Can you go over what you said about juicing? Reduce nutrient content. Okay, if the question is, if you juice, you have a juicer, so you're going to juice an orange, the perfect example and you create a little bit of orange juice, you take a little bit of the pulp and you put it in there. You will leave a lot of flavonoids and a lot of really excellent compounds that if you had peeled the orange and eaten it, you would have gotten and if you think about it, if you ate an orange, a whole orange, that's 60 calories, if you drink the juice of one Orange, doesn't seem like much, you'll end up drinking.

Also, you'll want the juice of two oranges to satisfy you, we record the volume to determine fullness instead two oranges made into juice don't fill you up as much as one orange and if I give you another orange, whole orange to eat. If you actually eat another one, you'll be full or maybe three, we just find it harder if we eat, we feel fuller with whole fruits instead of juice, so that's another benefit because remember we need fewer calories as we get older, how are you? Alcohol apart from red wine is as good or bad or indifferent.

That's a very good question because I haven't met a margarita that I don't like, so the concern is that alcohol in moderation or any alcoholic beverage for some people is fine for others, it's not, it can lead to prone people, it can cause certain cancers, but moderation is overcome, so what is moderation? two alcoholic drinks or less per day for men, one or less for women and never exceed that number per day, so it's not four on one night, three on another, so I know I'm making a lot of people nervous, uh , does not exceed that. when you exceed that amount, we see an increased risk of cardiovascular disease, cognitive decline, it's harmful in higher amounts and not much more than you thought was good, so you think another glass of red wine is a big deal, well, it ends up being a big problem especially and us.

I don't know your genetics if you are genetically prone. My family doesn't eat much animal protein, mainly eggs and tofu. You haven't mentioned it tonight and at the supermarket they usually have something different like a medium soft and firm and any difference in nutritional content is fine, couple of questions there, so if they don't eat seafood, your parents don't eat seafood, ask them if they can swap the pork for salmon, that would be one of them. step, that would be fine, no, that's fine, then ask them to get omega-3 enriched eggs, what they do is they feed the chickens, the laying hens, a special feed that they then put the omega-3s in the yolk , It is not like this.

It tastes like fish, only it provides a couple hundred milligrams of omega-3 in one yolk and that's great, so can we do that? Okay, now I'll move on to the next one. It's tofu, it's in beans, it's a legume, okay? so it would be so firm, soft, extra firm, whatever there is no nutritional difference except extra firm has more protein per ounce than soft oh this is the last one that was a clue I feel like I'm on my rocks oral exams here, oh, okay, go ahead. I had a question about bone broth, it's really become trendy, oh yeah, and I've really assimilated it into my diet, so I wanted to get your opinion on that bone broth, which is okay, which is a broth made with bones. , usually chicken or turkey. you can make your own, you can buy it, it actually has a pretty decent source of high quality protein, a touch of calcium, if you want, you can add it when you make soups, you can use it as a drink, heat it up. up and that's okay, that's cool, yeah, you.